Nutrition for Arugula
Calories, Protein, Vitamins and More
Arugula Nutrition Summary
One cup of arugula (20 grams or 0.71 oz) contains 5 calories and 0.5 grams of protein. Arugula consist of 92% water, 4% carbohydrates, 3% protein, and less than 1% of fat.Arugula is an excellent source of many nutrients, including Vitamin A, calcium, potassium and Vitamin K. It also contains significant amounts of folate.
In one cup of arugula:
- Calories: 5
- Protein: 0.5 g
- Sugar: 0.4 g
- Dietary fiber: 0.3 g
- Fat: 0.1 g
- Sodium: 5.4 mg
See the Arugula Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Arugula, raw.
Calories in Arugula
Arugula has 5 calories per cup or 25 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.49% of calories in arugula are from carbohydrates, 35% of calories are from protein and 16% of calories are from fat.
Calories from Carbs
A good portion, or 49% of the calories in arugula are from carbohydrates.
The carbs in arugula are mostly in the form of dietary fiber and sugar (43% and 57%). 1 cup of arugula has 1% of daily values or 0.3 grams of dietary fiber.
- Dietary fiber: 0.3 g
- Sugar: 0.4 g
Calories from Fat
About 16% the calories in Arugula are from fat. Arugula is very low in total fat, with 0.1 grams per cup. Most of the fat in arugula are healthier unsaturated fats.
Arugula is cholesterol free and trans-fat free.
Arugula is cholesterol free and trans-fat free.
- Total fat: 0.1 g
- Saturated fat: < 0.1 g
- Polyunsaturated fat: 0.1 g
Omega-6 in Arugula
Arugula contains a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 0.03 g
Calories Similar to Arugula
Some other vegetables with similar calories to arugula by weight:- Cauliflower: same
- Eggplant: same
- Cabbage: same
- Tomato Sauce: same
Protein in Arugula
A single cup of Arugula contains 0.5 grams of protein. Arugula is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.- Protein: 0.52 g
Protein Similar to Arugula
Some other vegetables with similar amounts of protein to arugula by weight:- Shallot: same
- Heart of Palm: same
- Broccoli: same
- Spinach: +0.1 grams
Vitamins and Minerals in Arugula
An good source of many nutrients, arugula contains abundant amounts of Vitamin A, calcium, potassium and Vitamin K. In fact, a single cup of arugula contains 24% of recommended daily values or 21.7 ug of Vitamin K. Also an excellent source of Vitamin A, a single cup of arugula contains 3% of recommended daily values or 23.8 ug of Vitamin A.Vitamins in arugula (1 cup):
- Vitamin a: 23.8 ug
- Riboflavin: < 0.1 mg
- Niacin: 0.1 mg
- Vitamin b6: < 0.1 mg
- Vitamin c: 3 mg
- Vitamin e: 0.1 mg
- Folate: 19.4 ug
- Vitamin k: 21.7 ug
- Calcium: 32 mg
- Potassium: 73.8 mg
- Iron: 0.3 mg
- Magnesium: 9.4 mg
- Zinc: 0.1 mg
- Selenium: 0.1 ug
- Phosphorus: 10.4 mg
- Copper: < 0.1 mg
- Manganese: 0.1 mg
- Choline: 3.1 mg
Similar to Arugula for Vitamin K
Here are some other vegetables with similarly abundant amounts of Vitamin K to arugula:- Romaine Lettuce: -1.2 UG
- Butterhead Lettuce: -1.3 UG
- Broccoli: -1.4 UG
- Cabbage: -6.5 UG
Flavonoids and Carotenoids in Arugula [3]
Arugula contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids isorhamnetin, kaempferol and quercetin. In one cup of arugula:
- beta-carotene: 285 ug
- lutein + zeaxanthin: 711 ug
- isorhamnetin: 0.86 mg
- kaempferol: 6.98 mg
- Quercetin: 1.58 mg
Arugula Nutrition Chart
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